Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

Ordered a pair of compression bands, and

Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.

The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

These results indicate that immediate ingestion of CAF (6 mg·kg−1 body weight) can reduce the level of muscle fatigue and preserve leg power during the test, possibly resulting in increase in LAC. There was no increase in muscle damage, which indicates that immediate administration of (6 mg·kg−1 body weight) CAF is safe. Thus, nutritional interventions with CAF could help athletes withstand a greater physiological overload during high-intensity training sessions.

The results of this study would be applicable to sports and activities that require repetitive leg power.

What does this mean to you?

To properly follow the protocol used in the study, you need to ingest 6mg of caffeine per 1kg of body weight ( 2.72mg per 1lb of bodyweight)

There is approximately 100mg of caffeine in 1 cup of coffee

Which means that a 150lb trainee would need to drink 408mg or 4 cups of coffee before training….probably not the best idea if you don’t want to spend your workout in the bathroom.

As a result, you are going to need to purchase some caffeine pills if you want to take advantage of this caffeinated training boost.

And of course, not everyone’s GI tract is going to do well with all that caffeine.

BUT…if your gut is okay with a big dose of caffeine AND you’re looking to break through a training plateau, supplementing with caffeine immediately pre-workout could be exactly what you’re looking for.

NOTE: If you try this caffeine protocol, I would love to hear how it works for you. Feel free to contact me on Twitter or Facebook.

Catechin beverage consumption was associated with a significantly higher ventilation threshold during exercise and a higher recovery rate of oxygenated hemoglobin and myoglobin levels after graded cycle exercise when compared to subjects receiving the placebo beverage.

These results indicate that daily consumption of tea catechins increases aerobic capacity when combined with semiweekly light exercise, which may be due to increased skeletal muscle aerobic capacity.

Disclaimer:

This research was conducted by researchers who work for the Biological Science Laboratories of Kao Corporation….who just happen to sell a green tea fitness supplement beverage.

Which doesn’t mean that the science is bogus. Just something to be aware & skeptical of…just like any good scientist.

In green tea’s favor is a ton of science showing a wide range of health benefits associated with green tea catechins. IMHO, it isn’t unlikely that green tea catechins probably have a positive effect on your aerobic capacity. There just isn’t any science (other than this study) on this subject.

But there will be. If you’re interested, I have set up an PubMed feed for “green tea & aerobic capacity” Click on the link and you will have access to the latest published research on how green tea catechins improve (or don’t) aerobic capacity.

Max Benefit – Min Time Workout #2

Exercises

In the latter part of the workout, after you have ditched all of the external weight (barbell etc), you may find that you are unable to complete full range of motion lifts. If that is the case, you have a few options

As a health/fitness/politics junkie, this report is like catnip to me, so I was pretty eager to get my grubby little paws on a copy.

Let’s take a look inside….

The Cost of Obesity in Canada

The committee’s findings show the vast scope of this epidemic:

Each year 48,000 to 66,000 Canadians die from conditions linked to excess weight;

Nearly two thirds of adults and one third of children are obese or overweight; and

Obesity costs Canada between $4.6 billion and $7.1 billion annually in health care and lost productivity

In short: Canada’s obesity problem is way too big to be ignored

How did this happen???

1. Nutrition

In terms of eating habits, the committee was told that since the 1980s, Canadians have decreased their intake of high fat foods and increased intakes of fruits and vegetables, as recommended by the food guide. However, consumption of processed, ready-to-eat and snack foods have shown the largest increase over this period.

Over this period of time (80s – present), a review of Canada’s food guide reveals that Canadians have been told to switch…

from a diet of a modest number of daily servings reflecting a balance of whole foods

to a low fat diet that permits significantly more servings per day, a large proportion of which should be grain products, or carbohydrates.

The committee was told that, as a result, the food guide may be recommending a diet that is nutritionally insufficient with respect to vitamins D and E, potassium and choline and that only by eating artificially fortified and highly-processed cereals can the diet provide adequate levels of calcium, iron and vitamin B12

According to 2012 data only 40% of Canadians are eating even the lower recommended number of fruit and vegetables per day, 5 servings.

The food guide recommends that adults should be consuming closer to 10 servings of fruits and vegetables each day.

At the same time, Manuel Arango, of the Heart and Stroke Foundation of Canada, indicated that as much as 62% of the Canadian diet can be categorized as highly-processed, a percentage that has been rising in recent decades at the expense of whole foods.

As a consequence of the increased intake of highly processed foods, sugar consumption has increased dramatically from 4 pounds annually per person 200 years ago to 151 pounds annually per person today.

The overwhelming consensus among witnesses with respect to food consumption trends was that the consequence of Health Canada’s evolving food guide and the increasing variety and availability of processed and ready-to-eat foods has been a pronounced decrease in consumption of whole foods and alarming increase in the consumption of ultra-processed foods.

As a result, Canadians are eating too much calorie-rich and nutrient-poor food.

In short:Canadians eat too much processed food and not enough real food.

2. Physical Activity (or lack thereof)

Regarding physical activity, the committee heard that the participation rate in organized sport among Canadians has not declined in recent decades, and may have increased. However, several witnesses emphasized that although participation in such activities is encouraged, it does not by itself ensure that Canadians, especially children, are getting sufficient exercise.

They described how many of these activities include a significant amount of sedentary time and that they tend to lead people into thinking that they are doing more than enough to be considered as being physically active. Members heard, for example, sports such as hockey, soccer or basketball include a lot of instruction time outside of games, and a lot of bench time during games, when participants are idle.

More importantly, several witnesses suggested that it is the decline in active, free play among children and a decline in the activities of daily living among adults that have primarily contributed to an overall decrease in physical activity.

150 minutes per week for adults aged 18-64 years including some bone and muscle strengthening exercises,

and similar guidance for seniors over 65 years with exercises aimed at improving balance and reducing the risk of falls.

In addition the guidelines recommend that:

children under four not be sedentary for more than one hour at a time.

Children and youth are advised to limit screen time to no more than two hours per day while limiting sedentary behaviour, indoor activities and motorized transport.

Unfortunately, a minority of Canadians are meeting these goals.

Although 50% of Canadians believe they meet the physical activity guidelines when asked, in fact, when objectively measured, only 15% of adults are actually getting the recommended 150 minutes of physical activity per week.

On average, Canadian adults obtain only 12 minutes of moderate to vigorous exercise per day.

Similarly, children and youth are largely failing to meet the recommended 60 minutes of daily exercise. According to Elio Antunes, President of ParticipACTION, less than 9% of children and youth are sufficiently active, and the proportion of active kids decreases with age.

The committee was told that only 7% of 5-11 years olds meet the physical activity guidelines and this proportion drops to only 4% for adolescents.

With respect to the sedentary guidelines, the committee heard that less than 15% of 3-4 year olds and only 24% of 5-17 year olds are meeting the recommendations.

In fact, members were told that children and youth are spending 38 to 42 hours per week in front of television, desktops, laptops, ipads and smartphones.

In short:While we think we have increased our rates of physical activity via structured exercise (sports leagues, gym memberships, personal trainers, etc), we haven’t….our rates of daily physical activity continue to drop while our rates of sitting on our butts staring at screens have continued to rise.

To make it even worse, we are setting up our kids to be even lazier than we are.

So….what are we going to do about it???

In the discussions of what we can do to reverse the trend of obesity in Canada, participants kept coming back to Canada’s anti-smoking strategy.

Despite the obvious distinction that smoking is a completely unnecessary practice while eating is essential, witnesses noted several lessons that we have learned from the anti-smoking campaign:

the anti-smoking strategy employed several different approaches implemented by different levels of government.

the evidence-base of the negative health consequences had to be elucidated and presented clearly to Canadians.

the strategy had to bring about a societal change in terms of how smoking was viewed.

the change in behaviour would take time.

the strategy would not be popular with the industry.

and finally, the federal government provided the leadership for a pan-Canadian approach.

In their comparison of the anti-smoking strategy to any anti-obesity strategy, witnesses continued to emphasize the need for a comprehensive, health-in-all-policies, whole-of-society approach.

The committee was told that policies, wherever possible, should encourage or facilitate the pursuit of healthy lifestyles. In this regard, witnesses suggested that a health lens, should be applied to a range of policy development, across departments and across all levels of government. An effective all-of government platform would encourage the development of provincial and regional initiatives that promote healthy lifestyles. As such, the committee would like to see the federal government take aggressive measures to help Canadians achieve and maintain healthy weights.

In short: While Canada’s successful anti-smoking strategy can serve as an effective model, we have to remember that obesity is a much more complex problem and as such requires a more comprehensive solution.

In that spirit, the “Obesity in Canada” Committee has come up with 21 suggestions for reversing Canada’s obesity problem.

Here’s the list….

Recommendation 1

The committee recommends that the federal government, in partnership with the provinces and territories and in consultation with a wide range of stakeholders, create and implement a National Campaign to Combat Obesity which includes goals, timelines and annual progress reports.

@healthhabits says:This is exactly the kind of thing government should be good at. Bringing all sorts of disparate stakeholders together to work together towards a common goal. IMHO, this is a necessary step.

Recommendation 2

The committee recommends that the federal government:

Immediately conduct a thorough assessment of the prohibition on advertising food to children in Quebec; and,

Design and implement a prohibition on the advertising of foods and beverages to children based on that assessment.

@healthhabits says:Quebec has had a prohibition on the advertising of all food and beverages to children under the age of 13 under its Consumer Protection Act11 for many years. Studying the effectiveness of this program to determine if it should be rolled out nationwide makes sense to me.

Recommendation 3

The committee recommends that the federal government:

Assess the options for taxation levers with a view to implementing a new tax on sugar-sweetened as well as artificially-sweetened beverages; and,

Conduct a study, and report back to this committee by December 2016, on potential means of increasing the affordability of healthy foods including, but not limited to, the role of marketing boards, food subsidies and the removal or reduction of existing taxes.

@healthhabits says:Skip the study and just go ahead and slap a tax on sugar-sweetened as well as artificially-sweetened beverages AND take ALL of that money and use it to subsidize un-processed (aka real) food

Recommendation 4

The committee further recommends that the Indigenous and Northern Affairs Canada immediately:

Address the recommendations made by the Auditor General with respect to the Nutrition North program and report back to this committee on its progress by December 2016

@healthhabits says:Northern communities are much worse off in terms of overall nutrition and the cost of nutritious food in particular. Canada’s north is one giant food desert. As such, it may require special (aka expensive) intervention.

Recommendation 5

The committee further recommends that the federal government conduct assessments of the Children’s Fitness Tax Credit, the Working Income Tax Benefit and the Universal Child Care Benefit with a view to determining how fiscal measures could be used to help Canadians of lower socio-economic status, including our Aboriginal population, choose healthy lifestyle options.

@healthhabits says:Skip the assessment, ditch the tax credits. They are designed to reward the well off & ignore the poor…which is just plain stupid as the poor are the ones driving Canada’s obesity epidemic. If we want to save healthcare & improve economic productivity, any physical activity incentives need to be directed primarily at the poor & secondarily at more affluent Canadians.

Recommendation 6

The committee recommends that the Minister of Health immediately undertake a complete revision of Canada’s food guide in order that it better reflect the current state of scientific evidence. The revised food guide must:

Make strong statements about restricting consumption of highly processed foods.

@healthhabits says:All of these four recommendations sound great.

Recommendation 7

The committee further recommends that the Minister of Health revise the food guide on the guidance of an advisory body which:

Comprises experts in relevant areas of study, including but not limited to nutrition, medicine, metabolism, biochemistry, and biology; and,

Does not include representatives of the food or agriculture industries.

@healthhabits says:Agree 100%. Economic bias should not be allowed in Canada’s Food Guide…even if food lobbyists support an MPs re-election campaign.

Recommendation 8

The committee therefore recommends that the Minister of Health prohibit the use of partially hydrogenated oils, to minimize trans fat content in food, unless specifically permitted by regulation.

@healthhabits says:Agree 100%

Recommendation 9

The committee further recommends that the Minister of Health:

Reassess the daily value applied to total carbohydrates based on emerging evidence regarding dietary fat and the fat promoting nature of carbohydrates;

Ensure that the regulatory proposals for serving size have addressed all of the concerns raised by stakeholders during public consultation, and,

Require that the daily intake value for protein be included in the Nutrition Facts table.

@healthhabits says:Every few years, nutrition experts flip-flop their positions on the relative healthfullness of the different macronutrients. One decade, we are supposed to avoid fat…then it’s carbs…then it’s “too much” protein, then we’re back to fats…and so on…

My suggestion is to avoid making blanket statements on the healthfullness (or lack thereof) of any macronutrient.

There is nothing wrong with eating fat or carbs or protein.

The problems start when people:

start eating excessive quantities of overall calories

demonize a single macronutrient and replace it with a highly-processed substitution

With all of this said, I think that the consumer needs as much info about the quality of the food they are eating AND the gov’t can help them by requiring a total nutritional profile of every food product be made available on the company’s website

Recommendation 10

The committee further recommends that the Minister of Health assess whether sugar and starch should be combined under the heading of total carbohydrate within the Nutrition Facts table and report back to this committee by December 2016.

Recommendation 11

The committee therefore recommends that the Minister of Health implement strict limits on the use of permitted health claims and nutrient content claims based on a measure of a food’s energy density relative to its total nutrient content.

@healthhabits says:Agree 100%. I would also require any nutritional claims require scientific proof. Links to that science should be available from the products page on the company website. Make a claim…back it up.

Recommendation 12

The committee therefore recommends that the Minister of Health:

Immediately undertake a review of front-of-package labelling approaches that have been developed in other jurisdictions and identify the most effective one;

Report back to this committee on the results of the review by December 2016;

Amend the food regulations to mandate the use of the identified front-of-package approach on those foods that are required to display a Nutrition Facts table; and,

Encourage the use of this labelling scheme by food retailers and food service establishments on items not required to display a Nutrition Facts table.

@healthhabits says:If you sell food in a package, you should be required to have a Nutrition Facts table as part of the packaging. As well, a website url pointing to a page with more complete nutrition info about the product should be included as well.

Recommendation 13

The committee therefore recommends that the Minister of Health encourage nutrition labelling on menus and menu boards in food service establishments.

@healthhabits says:This is a little vague. How about something more specific like…calories, macronutrients, allergens listed in small print on the menu AND a more thorough nutritional analysis for each item on a separate booklet…and on their website as well.

Recommendation 14

The committee therefore recommends that the federal government increase funding to ParticipACTION to a level sufficient for the organization to:

Proceed with Active Canada 20/20; and

Become the national voice for Canada’s physical activity messaging.

@healthhabits says:Based upon what I have seen from ParticipACTION in the past few years, I am not sure if giving them more money is the best idea.

It may be simpler and more effective for Health Canada to hire the same PR flacks that put together Canada’s anti-smoking campaign and get them to focus on a “exercise more : play more : move more” style of message.

I’m not sure why we need ParticipACTION’s added layer of bureaucracy.

Why not…

hold a public contest for ad/pr/marketing firms to come up with their best message to get Canadian’s active again

have Canadians vote via the contest’s website/FB page/Twitter/etc

award the winner the contract

promote the heck out of the programs via internet, tv, radio and print.

And while we’re at it, why don’t we throw out a request to Canadian celebrities & athletes asking them to donate their time to film some short PSAs to add to the Health Canada Youtube channel.

Of course, I could be completely wrong about the fine folks who work for ParticipACTION. They may have exactly the kind of expertise to organize the kind of program needed to get Canadians active again.

Recommendation 15

The committee further recommends that the Minister of Health and the Minister of Sport and Persons with Disabilities together use the recently established National Health and Fitness Day to promote the Canadian Physical Activity Guidelines.

@healthhabits says:I didn’t even know there was a National Health & Fitness Day. I guess that’s why they need the promotion.

Recommendation 16

The committee further recommends that the Public Health Agency of Canada provide sustained or bridged funding for pilot projects that have been assessed as effective.

@healthhabits says:Hmmmmmmm who’s making the assessments? And what happens when they haven’t be PROVEN effective after a year or two of government $$$$ in their bank accounts?

Recommendation 17

The committee further recommends that the Minister of Health in discussion with provincial and territorial counterparts as well as non-governmental organizations already engaged in these initiatives:

Encourage improved training for physicians regarding diet and physical activity; • Promote the use of physician counselling, including the use of prescriptions for exercise;

Bridge the gap between exercise professionals and the medical community by preparing and promoting qualified exercise professionals as a valuable part of the healthcare system and healthcare team;

@healthhabits says:All of the suggestions sound great…and yet they are couched in the kind of government bureaucracy speak that makes me lose all confidence. Can we please get a little less talk about what we want to do and a little more talk about how we’re going to do it!!!

Recommendation 18

The committee further recommends that the federal government provide funding under the New Building Canada Fund to communities for infrastructure that enables, facilitates and encourages an active lifestyle, both indoors and outdoors.

@healthhabits says:If that means more walking paths, more bike paths and more walkable neighbourhoods…I am on board. If that means funding for arenas & pools…I have to disagree. We need to keep a focus on the cost : benefit ratio. Tax dollars don’t grow on trees.

Recommendation 19

The committee therefore recommends that the Public Health Agency of Canada implement a strategy to increase the visibility, uptake and use of the Best Practices Portal by stakeholders across the country.

@healthhabits says:Never heard of the Best Practices Portal. At first glance, it seems a little meh, but the idea is solid. Give Canada’s docs a dedicated site to source info on reducing obesity & related diseases seems like a great idea.

Recommendation 20

The committee therefore recommends that Health Canada design and implement a public awareness campaign on healthy eating based on tested, simple messaging. These messages should relate to, but not be limited to:

Most of the healthiest food doesn’t require a label;

Meal preparation and enjoyment;

Reduced consumption of processed foods; and,

The link between poor diet and chronic disease.

@healthhabits says:See my comments on funding ParticipACTION above. We don’t need multiple groups coming up with different public awareness campaigns. Have a contest, using the Canadian people as judges, ask Canadian celebrities & athletes for assistance

As well, bring back Home Ec in school.

Recommendation 21

The committee further recommends that Health Canada and other relevant departments and agencies, together with existing expertise and trusted organizations, implement a comprehensive public awareness campaign on healthy active lifestyles.

@healthhabits says:See above….physical activity, diet and healthy active lifestyles should all be promoted AT THE SAME TIME.

Step #4 : Set a timer for a 20 sec work : 20 sec rest interval program. If you don’t have a timer, check out Gymboss. They’re easy to use, inexpensive and will prevent you dropping & cracking your smartphone screen

At this time of year, millions of people around the world have resolved to lose weight. Sadly, most of them will fail.

One of the main reasons why so many of us are unable to lose excess bodyfat is night-time snacking.

During the day, we are able to eat healthy, control our portion size, choose vegetables over starchy carbs and stay away from junk food.

But at night, most of us relax, drop onto the couch, turn on the tv…and say goodbye to our weight-loss willpower.

And nothing wrecks a diet faster than night time snacking while watching tv

A few years ago, I had a client who was having problems with night time snacking. He did everything “right” during the day, but when he finally relaxed at the end of the day, he found himself dealing with major cravings while watching the nightly news.

Most of the time, he drowned his cravings with mugs of steaming hot tea. But as the cravings didn’t lessen over time, we felt that we needed to do something to resist their temptation.

Here’s what we did.

Right before he sat down in front of the tv, I had him perform a single 4-minute Tabata set of Step-Ups using one of the staircases in his home.

And it worked.

We have no idea why it worked – hormones, brain chemicals, recharged willpower – and we didn’t care. All that mattered was that his cravings went away, making it easier for him to achieve his fitness goals.

Give it a try and let me know how it works for you 🙂

How to do Tabata Step-Ups

What is Tabata?

Tabata is an exercise protocol in which you exercise as hard as possible for 20 seconds…then rest for 10 seconds…repeating this 7 more times…for a total of 8 x 20 second work sets + 8 x 10 second rest sets = 4 minutes of high intensity exercise.

How do I do Tabata Step-Ups in my home?

You couldn’t find a simpler exercise.

Step 1 : Walk over to a staircase

Step 2: Step Up

Step 3: Step Down

Step 4: Do this as fast as you can for 20 seconds

Step 5: Rest for 10 seconds

Step 6: Repeat Steps 4 & 5 seven more times

Step Up Videos

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

In 2015, there has been an explosion of research directly linking the health of your gutmicrobiota to your overall health…or lack thereof.

When your Mom told you to “eat your yogurt”, she had no idea why eating live bacteria was a good thing…she just new that it was.

Today, researchers are proving Mom right.

In this latest study, researchers at the University of Colorado have discovered that exercise at an early age has a powerful effect on the health of your microbiota…leading to improved brain health and metabolic activity over the course of your entire life.

The researchers concluded that there “may be” a window of opportunity during early human development to optimize the chances of better lifelong heath via physical activity & optimal gut health.

“Exercise affects many aspects of health, both metabolic and mental, and people are only now starting to look at the plasticity of these gut microbes,” said Monika Fleshner – fleshner@colorado.edu, a professor in CU-Boulder’s Department of Integrative Physiology and the senior author of the new study. “That is one of the novel aspects of this research.”

Microbes take up residence within human intestines shortly after birth and are vital to the development of the immune system and various neural functions. These microbes can add as many 5 million genes to a person’s overall genetic profile and thus have tremendous power to influence aspects of human physiology.

While this diverse microbial community remains somewhat malleable throughout adult life and can be influenced by environmental factors such as diet and sleep patterns, the researchers found that gut microorganisms are especially ‘plastic’ at a young age.

In the study, researchers found that juvenile lab rates who voluntarily exercised every day developed a “better” microbial structure when compare to sedentary juvenile rats and adult rats, even if the adult rats exercised.

A robust, healthy community of gut microbes also appears to promote healthy brain function and provide anti-depressant effects, Fleshner said. Previous research has shown that the human brain responds to microbial signals from the gut, though the exact communication methods are still under investigation.

Also under investigation is at what age is the microbiome most plastic & most susceptible to improvement via exercise OR other interventions (diet, sleep, etc).

What does this mean to you?

If you’re the parent of young kids…make sure they are active every day.

Mom didn’t need scientific research to know that the bacteria in yogurt was good for you. You don’t need to wait for any further research to know that physical activity is good for your kids.

In the bodybuilding world, one of the most important “principles” of lifting is the need to establish a mind : muscle connection.

It’s not enough to lift the weight. For maximum success, the trainee must put all of his/her intention into the muscle that is being worked.

For many of us who aren’t bodybuilders…who lift for strength, power, endurance, athletic performance, etc…this seems like a giant load of new age nonsense.

Until now:

In this new study, researchers found that when trainees (working with loads between 20 -60% of their 1 Rep Maximum) focused on the muscles being worked, they were able to increase muscle activation…without decreasing the activity of other muscles involved in the lift.

By focusing on the muscles, they actually made the muscles work harder.

Which is exactly what those bodybuilding gurus have been saying for decades.

What does this mean to you?

If you lift weight in 20-60% of 1 Rep Max range, focusing intently on the muscles being worked seems like a really great idea.

If you lift in the 80+% 1 RM range, there is no need to focus on the working muscles…you should be focusing on perfect form & execution…your nervous system will look after how many muscle fibers are contracting to complete your lift.

In the 60-80% range, I don’t know what to tell you. The researchers in this study focused on intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM.

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Early in the new year, I will be publishing an ebook on HIIT and why it is such an amazing tool for improving your health.

I have been providing some version of this report to those of my personal training clients with significant health issues over the years. Since then, their doctors have slowly begun to see the benefits of HIIT as a tool to prevent & recover from serious health conditions.

In addition to to the scientific arguments for HIIT, the book will include a LOT of printable HIIT workouts and instructions on how to easily craft your own personal HIIT workout program.

This publication will be available 100% FREE for @healthhabits subscribers.

If you already subscribe to @healthhabits, keep an eye on your inbox in the first week of January

Over the course of history, humans have evolved from single-cell organisms into the multi-cellular complex beings we are today.

In our current form, we are a collection of cells, neurons, hormones, enzymes, bones, muscles that all work together like a super-efficient mega corporation.

And just how does this relate to working out?

It relates if you are still training like a bodybuilder from 1977

Because if your workouts are focused on muscles instead of movements, you are making a big, big, big mistake.

Just like all those cells that came together to become a liver that filters waste products that would quickly build up and kill the entire organism, your muscles weren’t designed to work in isolation.

Even in that most muscle-centric of exercises – the bicep curl – your biceps need your triceps and core muscles and leg muscles and deltoids to pitch in and stabilize

The same holds true for all weightlifting exercises…no muscles ever work in isolation.

Trying to force them to work that way goes against how they are supposed to work.

Think about it…when you walk or run or sprint, you never focus on individual muscles or muscle groups. Instead, your brain sends out the signal to all involved muscles that it’s time to work together and get running.

To that end, one of the best things you can do to improve the efficiency of your resistance training workouts is to stop thinking about muscles and start thinking about movements

Here is a list of the “basic” movements that will serve as a framework for your new movement-based workout program.

Push Vertical

Push Horizontal

Pull Vertical

Pull Horizontal

Squat

Hip Hinge

Walk

Run

Sprint

That’s it for today.

Over the next few days & weeks, I will explain these movements fully and provide exercise examples and teach you how to put them together in a complete training program.

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year. Only subscribers will have access to these reports.

Stable loads on stable surfaces allows for maximum force production of the prime mover muscles.

Unstable loads (DBs, KBs) on stable surfaces reduces force production in the prime movers (agonists) by a negligible amount while producing a similarly tiny increase in synergists & core muscles.

Unstable loads on unstable surfaces (Bosu, Swiss ball, foam mat) further reduces force production in the prime movers while ever so slightly increasing force production of synergists & core muscles.

There have also been numerous studies which postulate that training with unstable loads on stable & unstable surfaces will eventually lead to increases in muscular strength & power as muscle imbalances are corrected, core strength improves and all muscles involved in athletic movements – agonists, antagonists & synergists – are trained to work together more effectively.

And now for the new research:

In this latest study, researchers tested the effectiveness of oscillation training via a series of parallelbacksquats with an unstableload (weights suspended from the bar by an elastic band)

Couldn’t find a good back squat with hanging bells video to create a gif 😦

The Study:

Fifteen resistance-trained males completed ten repetitions of the backsquat with 60% of their one repetition maximum in both stable and unstable conditions.

Peak vertical ground reaction force and the integrated muscle activity of the rectus femoris, vastus lateralis, vastus medius, biceps femoris, soleus, rectus abdominis, external oblique, and erector spinae muscles on the right side of the body were determined.

Results

The unstableload resulted in a small (3.9%), but significant decrease in peak vertical ground reaction force. This makes sense considering the previous research on unstable loads.

The unstableload also produced noticeably greater muscleactivation in the rectus abdominus, external oblique, and soleus.

This may turn out to be highly significant – where previous studies on trained individuals found that DBs or KBs or vibration platforms or Bosus or Swiss balls produced small increases in muscle activation in these “helper” muscles, the use of oscillation training was much more powerful.

Oscillation training may actually turn out to be a really useful tool for athletes and wanna-be athletes.

What does this mean to you?

If you are one of the following trainees, systemic use of oscillation training may be just what you need:

When it comes to reaching your fitness goals, steps are just the beginning. Fitbit tracks every part of your day – including activity, exercise, food, weight and sleep – to help find your fit, stay motivated and see how small steps make a big difference.

Disclosure: Compensation was provided by Fitbit via Mode Media>. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Fitbit.

As per my policy on review articles, I only post reviews of products & services that I would recommend to my “real world” clients and I only request payment when a company wants time-limited exclusivity, meaning that I won’t review a competing product for a specified period of time. This is one such case.

When a rep from Fitbit called me last fall and asked if I wanted to review Fitbit’s Surge fitness tracker / wearable / watch, my initial reaction was…NO WAY!!!

I have tried out LOTS of fitness trackers over the years…with the end result being that after a few months, all of them found their way into the back of a drawer and were never heard from again.

Don’t get me wrong. The data that I received from most of my previous fitness trackers was useful, but only to a point. Up until now, fitness trackers were great for runners & walkers, but pretty much useless for anything else.

And while I wasn’t surprised that the Fitbit Surge has the latest & greatest technology for runners:

Measuring heart rate in real time right from your wrist without having to push any buttons while you run.

Using that real-time heart rate data to gauge & adjust training intensity on the fly.

A built-in GPS giving you data on pace, distance, elevation, floors climbed, split times, route history, route map and workout summaries to help you adjust your running program as needed.

Even with all this, I still wasn’t interested in doing the review. Like most fitness folk, I do more than go for a run or a walk.

I lift weights,

I sprint hills.

I do yoga.

I circuit train.

I do a bunch of different stuff.

That’s when the Mr. Fitbit smarty-pants told me that the Surge can be used to track all sorts of different workouts:

Running

Walking

Cross-training

Hiking

Pilates

Weight training

Spinning

Circuit training

Yoga

and more

By now, I was a little intrigued. But, I still said no because as cool as this thing was sounding, my history with previous fitness trackers told me that:

I would still end up putting it on for workouts…

Taking it off for the rest of the day…

Occasionally forgetting to put it on in the morning…

And eventually losing track of it altogether until it popped up at the back of my junk drawer in the kitchen.

What I needed was a good reason to wear this thing. Something more than all the fitness tracking technology.

Here’s my reasoning:

Most of us used to wear a watch.

But, as soon as we all got mobile phones, a lot of us ditched our watches because our phones had a clock.

Why did we do that?

Pulling your phone out of a pocket is much less convenient than a quick glance at your wrist.

Why would we abandon a superior piece of time-telling technology for an inferior one?

Simple.

The annoyance of carrying two pieces of technology outweighed the annoyance of having to dig your phone out of your jeans when you wanted to check the time.

It also works with a bunch of third party health & fitness apps. Which is great if you’re already an active member in one of the major online fitness communities.

And if you’re not part of an existing online fitness community or online fitness training advice service or motivation app, Fitbit also allows you to contact/challenge/praise/shame your fitness friends as well as make new friends via the Fitbit community.

Note: Fitbit also offers a “premium” service, providing personal training, nutrition & sleep consulting. I didn’t try this service, so I have no idea how good (or bad) it is.

Moving on to the reason why I decided to review the Surge

I couldn’t be much happier with the Surge, because in addition to all the cool fitness tech, it made my smartphone even smarter.

Call & Text Message Monitoring

With the Surge, I can monitor phone calls & text messages during situations when I “can’t” check my phone .i.e. during business meetings,

Or when I’m walking, running, working out, etc,

Or when it’s charging across the room.

Music Player Control

Not as big a deal as the call/text monitoring, but still pretty useful for me.

When I’m working out at the gym or running, I use my smartphone as a music player. Sometimes, I need to pause the music or skip one of my less favorite songs.

Prior to testing out the Surge, I had to pull out my phone, open the screen-lock, open the player and pause/skip to the next song. I realize this is the very definition of a first world problem, but it’s a heck of a lot easier to just reach over to my wrist and push the pause or FF button

You’re going to appreciate this when someone interrupts your workout at the gym.

Things I would change about the Fitbit Surge

The display is a back lit monochrome LCD display. Considering that competitors like the Microsoft Band and the upcoming Apple Watch both have high definition OLED screens, the Surge LCD touchscreen looks very 2014.

While the phone call/text notifications are FANTASTIC, it would be nice to receive notifications from Facebook, Twitter, etc. Not essential, but nice.

Re music player control, some people prefer to use streaming services rather than playlists stored on their phones. Control of these services would be great for those users.

Style wise, it would be nice if Fitbit had an option that looked less like a sports-watch and more like a watch-watch…something that would look nice with a suit.

NOTE: Online, the Fitbit Surge is getting compared mainly to the Apple Watch. And I have a bit of a problem with that comparison. While the Surge gives you on-board GPS and optical heart rate monitoring, the Apple watch uses less accurate optical heart rate sensors and the watch doesn’t have GPS.

Which kinda sucks if you bought the Apple watch to be your fitness tracker.

It’s like comparing these two pair of shoes.

Sure, they both look like basketball shoes, but each was designed with different purposes and for different consumers. One’s a fashion shoe. The other is a fitness shoe.

Today is the day that I finally get my greedy little hands on a Push Strength workout/fitness tracker. As an early indiegogo supporter, I am one of the first people to have one of these bad-boys and because I love y’all so much, I am going to share the wealth.

Starting tonight, I am going to use my Push Strength band to start testing:

And because I love all my fitness friends, I will be sharing all that glorious data here at Health Habits.

But that’s not all….

Later this month, I will be meeting with the CEO of Tell Spec to discuss when I can expect to get my grubby paws on one of the beta units as well as organizing a series of amazing tests with all the other beta testers.

For those of who who don’t already know, Tell Spec uses a handheld scanner in concert with a learning algorithm and a cloud-based database to create a tool that will tell you exactly what is in the food you eat…or don’t eat.

At present, the “TellSpec BETA identifies calories, macronutrients (fats, protein and carbohydrates) and a limited number of ingredients all at reasonable concentrations in food”. And while that would be cool enough, it’s going to get way, way cooler.

As us beta-testers start scanning different foods, we are building the database, pushing the algorithm to evolve…and improving the scope & accuracy of the technology. This means that by the time TellSpec is ready for sale to the general public, it will be able to tell you exactly is in those chicken mcnuggets you scarfed down for lunch.

And while that is amazing enough for us health nerds, what it also means is that the entire processed food industry is going to be in for a rude awakening. Instead of having to deal with a small group of health nuts trying to spread the gospel of healthy eating, they are going to have to deal with a LOT of normal Moms & Dads who are going to be pissed off with the crap they are being sold.

And if that wasn’t cool enough, the Tell Spec could be a actual lifesaver for all those kids with serious food allergies. Instead of trusting labels, kids armed with a Tell Spec scanner can make sure that that nut-free cookie is actually nut free.

How cool is that?

Stay tuned…the technological revolution for us health nerds has just begun.

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Back in the olden days of my youth, the kids on my block used to race home from school, throw their schoolbooks onto the floor , run back outside and play sports until it was too dark to see and/or someone’s Mom started yelling at everyone to go home for dinner.

So why is it that I never see any kids playing outside anymore?

Maybe it’s because:

all the parents are freaked out that their kids will be abducted or run over in front of their house…

or the kids are inside playing video games and/or texting their friends…

or that cranky neighbour on the block keeps complaining to the city about the noise made by kids playing…and the city decided that it’s better to shut up a cranky old SOB than to have our kids out in the fresh air getting some exercise.

It’s not as if exercise helps our kids score better grades at school….

Oh yeah, exercise does help our kidsscore better grades at school

It’s not as if exercise helps our kids develop emotional & social skills while reducing symptoms of ADHD….

Oh yeah, exercise does help our kidsdevelop emotional & social skills while reducing symptoms of ADHD

It’s not as if the value of unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of physical, emotional & mental health….

Oh yeah, unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of the physical, emotional & mental health of our kids.

It’s not as if the cost of organized sports is becoming too expensive for more & more families….

Oh yeah, the cost of organized sports is becoming too expensive for more & more families

It’s not as neighbourhoods in which adults & children create social ties (via pick-up sports or other activities) are perceived as better & safer…potentially increasing real estate values.

Oh yeah, neighbourhoods with a sense of community are universally perceived as better & safer.

So why is it that instead of encouraging our kids to be physically active in their neighbourhood, city bureaucrats elect to play Grinch and confiscate their portable basketball net?

Seriously…this is no joke. Police in Ohio literally stopped a bunch of kids from playing hoops in front of their house, dragged away their portable basketball net and fined the adult owner…even after the owner offered to move the net.

How’s that for Serve & Protect?

But that’s not the end of this sad story.

As videos of this type are wont to do…it went viral…with the local news media running it over and over and over, making the police and lawmakers look like total jackasses.

And because no one likes to look like a jackass….when it came time for the net owner to have her day in court, the prosecutor dismissed the case….hoping that the problem will go away and that the tv people will move on to another story. Which it did 😦

And it’s not just in Ohio. Earlier today, I was talking to a Mom in my hometown of Toronto who had a similar story.

She was recently told by the city that she had to remove the portable basketball net that she put up for her kids and their neighbourhood friends….or the city would fine her and remove the net.

And what reason did the city use to demand the removal of the basketball net from the edge of her residential cul-de-sac?

Because it was a danger to garbage collectors.

Sure, they can navigate around parked cars and avoid piles of snow in the winter, but a portable basketball net…that’s a whole different story.

Obviously this is total BS.

And according to my Twitter pal, the real story is that an alleged neighbour, who allegedly works for the city, allegedly complained that the kids were allegedly making too much noise.And because all bureaucracies favor nepotism over common sense, the basketball net had to go.

(see how I avoided a lawsuit by using the word allegedly…smart huh?)

But wait, let’s forget about the BS story about the garbage collectors…what about the children? We all “know” that city streets can be dangerous. And a lot of us believe that city roads were built for automobiles and that kids (or adults) have no business being on the road in front of their house?

IMHO, that is another pile of BS.

One of the fastest growing concepts being used by city planners all around the world, known as the living street or woonerf, is based on the idea that city streets aren’t the exclusive domain of the automobile and that by using a variety of methods…

Streets are often built at the same grade as sidewalks, without curbs.

Cars are limited to a speed that does not disrupt other uses of the streets (usually defined to be pedestrian speed).

To slow down drivers, the street is set up so that a car cannot drive in a straight line for significant distances, for example by placing planters at the edge of the street, alternating the side of the street the parking is on, or curving the street itself.

…drivers are forced to pay attention, slow down, and not treat residential street like main arterial roads. And I think we can all agree that a cul-de-sac should never be confused with a main arterial road.

And while there are still a bunch of city bureaucrats in Ohio & Toronto who have declared war on kids playing hoops or road hockey in front of their homes, there are some brave souls in city government who see the concept of living streets as one to investigate.

Just think, maybe in a few years, Toronto’s elected officials & it’s bureaucracy will see the benefit of:

slowing down drivers on our residential streets…

allowing our kids to play pick-up street hockey games with their friends…

and even getting us old folks outside to sip coffee and chat while watching our kids grow healthy & strong

Then again…maybe it’s better that our residential streets are turning into racetracks and that our kids are growing up fat and unhealthy.

(Apologies for that last sentence…writing this article got my inner Norma Rae worked up)

What would my inner Norma Rae do next?

Toronto is in the midst of an election campaign. On October 27, we go to the polls to elect a new Mayor and a gaggle of councillors, As such, now is the perfect time to give the candidates an opportunity to look like a defender of children and a slayer of stupid bureaucracy.

Here’s what I propose.

Tweet this article with the hashtags #cdnhealth #topoli – It doesn’t matter if you’re not from Toronto. All of Toronto’s politics nerds follow #topoli and Candian health nerds are all over #cdnhealth

Here at @HealthHabits, I like to try and answer the big questions that have been plaguing mankind since the beginning of time.

Where do we come from?

Where do we go when we die?

How many burpees does it take to burn off 1 grande-sized Pumpkin Spice Latte with whipped cream?

Today, we’re focusing on the PSL…

Note:

It takes a “fit” person approximately 10 minutes to do 100 burpees. That means, burning off the calories in just one grande-sized Pumpkin Spice Latte will take Mr. or Ms. Fitness 34 minutes of non-stop burpee action.

34 minutes of this…

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The following list will highlight different physical activities and tell you how long they will take to burn 500 calories….which is a convenient number because a pound of body fat is 3500 calories and there are 7 days in the week.

And if my Grade 3 math skills are still up to date, 500 calories burned x 7 days in the week = 3500 calories burned per week = 1 pound of body fat burned off per week.

And that’s pretty cool. So, here we go….

THE LIST

Zumba

It will take the average American Male (191 lbs) 62 minutes of Zumbafying to burn 500 calories

It will take the average American Female (164 lbs) 72 minutes of shaking her booty to burn 500 calories

Every January, bookstore shelves groan under the weight of the hundreds of brand-new weight loss/diet/exercise/nutrition/snake-oil books.

And every January, millions of people…unhappy with their bodies…spend bazillions of dollars…in the hope that one of those books will contain some magical insight that will allow them to transform their bodies from fat to fit…without having to sweat…eat spinach…or lever their butts off the sofa.

Unfortunately…

The journey from fat to fit is never going to be that easy.

You’re going to sweat.

You’re going to eat healthy.

And you’re going to stop spending every night on the couch watching tv and/or playing XBox.

And to help you get there, I have put together the “From Fat to Fit” roadmap…

Consisting of a series of 4 meta-steps, this DIY infographic will make your transformation from fat to fit simpler, faster and much, much, much more effective….I promise.

Step 1 – Follow a plan

I don’t really care which plan you follow.

If you want to combine an Atkins diet with a yoga routine, go for it.

If you want to become a Vegan who does Crossfit, go for it.

If you want to count calories and do exercise videos at home, go for it.

If you want to join Weight Watchers, perform EFT tapping, go to AquaFit classes with the little old ladies at my gym, go for it.

In my 20+ years as a personal trainer, I have helped people transform their bodies using all sorts of different plans. In my experience, finding a plan that works best with the client’s lifestyle is infinitely more important than the plan itself.

Conducting a meta-analysis of 48 randomized clinical trials of branded diets – Atkins, Weight Watchers, Zone, Jenny Craig, LEARN, Nutrisystem, Ornish, Volumetrics, Rosemary Conley, Slimming World and South Beach – Mac researchers found that any weight loss differences between these popular diets are minimal and likely of little importance to those wanting to lose weight.

What was important for weight-loss success is the ability of people to stick with the diet.

People who stuck with the diet, lost weight.

People who didn’t…didn’t.

What this means to you

This means that instead of following the latest & greatest weight loss program, find a program that works best with YOUR current lifestyle.

How much time do you have for exercise, meal prep, etc?

How much money can you put into the program?

What kind of foods do you love/like/hate?

Do you prefer group activities or are you a lone wolf?

Do you like lifting weights & sprinting or would you rather go for a walk with your dog/spouse?

Be picky. For the plan to work, we NEED it to be a custom-fit it to YOUR lifestyle.

It’s like buying a new pair of shoes. No matter how awesome they look on the shelf, if they don’t have your size, you’re not buying them.

Step 2 – Cook & eat real food

Back in the olden days, Moms taught their daughters how to shop for, prepare and cook complete, nutritious & yummy meals from scratch. Aside from the obvious gender role sexism, this was a great thing for the health, wealth & appearance of the whole family.

Step 3 – Non-Workout physical activity

On the infographic, I ask the question: After dinner, are you more likely to go for a walk, or sit on the couch and watch tv?

If you answered sit on the couch and watch tv, I am 99.99% sure that you will never achieve your weight loss goals.

There are two reasons why I believe that:

Sitting on the couch at night watching tv (or playing XBox, or surfing the net, or some other form of inactivity) means more calories consumed via snacking & less calories burned as you sit on your keester. Over time, this caloric sabotage is going to make a major difference in your body transformation.

Being inactive during your “leisure time” means much more than just calories in : calories out. It is a symbol that bleeds into the rest of your life, sabotaging your food choices and influencing your decision to skip your early-morning workout or replace your home-made healthy breakfast with a muffin from Starbucks.

On the flipside, being physically active (walking, cycling, cleaning the house,etc) after dinner is guaranteed to have a positive impact on your body transformation.

In addition to the calories burned and the snack foods not consumed, going for a walk with your spouse/kids/friend is hugely beneficial to your mental and emotional health.

As well, this “non-exercise” exercise has a sneaky way transforming your overall point of view towards leisure time. Watching becomes doing. Instead of staring at a screen, shared experiences become the new normal. The entire family becomes more active and interactive.

Step 4 – What do you do when stress hits?

Nothing wrecks a healthy diet faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe.

While your logical mind is calmly & rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, an extra-large pizza and a six-pack of beer.

Can you guess who is going to win that argument?

Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

Here are a few techniques for controlling your emotions when life punches you in the face

For over 26 years, I have been helping people transform their bodies…melting body-fat, getting stronger, getting fitter, getting healthier, etc.

During that time, I have employed about a bazillion different strategies…meal plans, supplement protocols, training programs, mind-body techniques, psychological counselling, pharmaceuticals…the list goes on and on and on.

While most of those techniques were “borrowed” from other trainers, medical professionals, workout buddies and scientific research, the most important part of my education came from the people I worked with.

Because no matter how effective my transformation programs are, as soon as you introduce the human element into the equation, all bets are off.

What works for one person almost never works with the next victim/client.

There are so many factors at play – physical, mental, emotional, social, financial, legal and of course genetic/epigenetic.

Unlike an exact science like physics and chemistry, transforming an adult human being from this….

NOTE:I hope this article didn’t discourage you. While I truly believe that physique transformation can be complicated at times, it isn’t rocket science. If you’re having trouble getting yourself in shape, there are lots of great people out there with the knowledge of what needs to be done. Renting their knowledge, confidence and support may cost you some cash up-front, but the pay-off at the end is definitely worth it.

It’s the same reason I don’t try to do my own car repairs. I need my car for work and I suck as a mechanic.

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Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP. This warms up your core muscles and establishes a quick mind-body connection to some very, very important muscles.

1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up. After the swings, just about every muscle in your body should be nice and pliable and ready for the rest of your workout.

The main reason you should perform resistance training before cardio is that resistance training requires a higher level of intensity than cardio training and as you fatigue, your ability to perform at a high level of intensity is the first thing to go.

And if you perform your resistance training in a fatigued state, you are going to wreck your workout, miss out on the weight-loss benefits, miss out on strength-building benefits, and lose out on the energy-system boosting benefits, etc.

HIIT and/or Cardio Training

Whether you perform HIIT or longer duration/lower intensity cardio training or some combination of the two depends on your training goals.

#2 – Drinking Gatorade while doing Cardio

Unless you are putting in 60 minutes+ of hard, sweaty cardio training, you don’t need the sugar calories found in Gatorade and other sports drinks. You do need water…but you don’t need Gatorade.

In fact, drinking sugary sports drinks minimizes one of the great benefits of of exercise…improved insulin sensitivity.

What is insulin sensitivity…and why should you care about it?

Insulin sensitivity describes how sensitive the body is to the effects of insulin. Someone said to be insulin sensitive will require smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity.

In short, being sensitive to insulin is good….being insensitive is bad and is a sign that you are on your way to developing type 2 diabetes.

Exercise, Insulin Sensitivity & Gatorade

Lots of research shows us that cardio exercise makes your body more sensitive to insulin. What happens during exercise is that your body pulls stored sugars out of your muscles & liver to fuel your activity. And for most gym-goers, you have more than enough sugar stored in your body to get you through your workout. (that’s why you don’t NEED Gatorade…unless you are a serious cardio athlete)

Post workout, your sugar-depleted muscles are going to be screaming for sugar. And when you chug down a post-workout protein smoothies or make yourself a meal at home, your muscles & liver are going to take priority over most other body processes.

And this is good…because it means that your muscles are going to get all the nutrients they need to recover faster from your workouts.

Takeaway Message – Unless you are a serious cardio athlete, don’t drink a sugary sports drink during your workout. You will perform just as well, recover faster, while getting leaner, stronger, fitter…faster.

#3 – Training Chest & Biceps 3x per Week

This message is for all the young guys who think that getting a buff chest and jacked biceps is going to make all the girls swoon.

It won’t. You’re just going to wreck our workout, plus…

All the other guys think you’re a poseur, and

Your arms & chest would grow faster if you started training smarter.

What does training smarter mean?

Train your entire body…not just your beach muscles

Get stronger through your core & legs…and you will be able to handle heavier weights over your entire body.

Remember that training your back also trains your biceps at the same time

#4 – Believing that Lifting Weights Will Make a Woman Look Like a Man

You would not believe how many women believe that if they start lifting weights, their body with morph, grow and swell into this…

As the old adage says, the poison is in the dosage. If you choose to lift weights like a bodybuilder, eat huge like a bodybuilder and inject steroids, growth hormone & insulin like a bodybuilder, you might end up looking like a bodybuilder.

But…if you lift weights in an intelligent manner, eat in an intelligent manner and take a few crucial supplements, you will probably end up looking fitter, healthier, stronger and sexier than ever before.

#5 – Expecting Immediate Results

Diet experts around the globe will tell you that to lose body-fat, you need to eat less calories than you consume. Referencing two of the laws of thermodynamics, they say that if you eat 500 fewer calories than your body requires to function, your body will free up 500 calories of stored body-fat to make up the difference.

And if you do that every day for a week, you will lose one pound of body-fat by the end of the week.

Unfortunately, as logical and scienc-y as that sounds, it doesn’t work in the “real world”.

The human body is a beautifully messy piece of work. Two identical twins with identical bodies can follow the exact same diet & exercise program and get totally different results.

And while that seems totally unfair for the twin who isn’t seeing results, that’s real life. Transforming your body is going to require a process of trial and effort.

Find a nutrition/training program that has a good track record and seems to fit nicely into your lifestyle.

Give it your best for a month.

Evaluate how it worked for you.

Give it another month or try a new plan

Evaluate how it worked for you

Repeat over and over and soon enough you will become an expert on what works for your body.

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In addition to the articles, I will be writing a series of Special Reports this year exclusively for @healthhabits subscribers.

If you’re still caught in the cardio-only rut or listening to celebrity trainers who admonish us to “never lift heavy weights” lest it make us “bulky,” read on to see what women’s workouts should look like today.

The New Paradigm

The updated heavy hitter in fat loss, health, and fitness is, without a doubt, strength training. I’m not talking about bodybuilding here, and you don’t have to be an athlete to strength train. You most certainly don’t have to be a guy to strength train, either!

Experts and scientists now agree that while the right nutrition and cardio-respiratory training are important to health and fat loss, strength training is the third most critical component.

In case you’re wondering, you definitely won’t become the She-Hulk of your neighborhood if you lift weights heavier than three pounds (or 100!). Women have much less testosterone than men and we have to work hard to build even a small amount of muscle. Even then, we can never build muscles as big as guys unless we’re juiced up on steroids – not likely in your case, I’m betting.

This may surprise you, but strength training helps me express my femininity. Being strong and fit is an important way I define myself. And it’s not an exaggeration to say that strength training has increased my self-confidence in ways I can’t even begin to explain.

Take a look at how strength training is a smart strategy for your body and mind.

Burn Mega Calories

If you’ve ever done a strength-training circuit, you know it can get your heart pumping. Squats, lunges, chest presses, bent-over rows, and shoulder presses back to back without rest is a major calorie burner!

Not only that, but strength training burns calories when you’re not exercising, too. This “afterburn” effect results when your muscles are busy repairing themselves after a good, heavy lifting session.

Since muscle is metabolically active tissue that burns fat even when you’re at rest, strength training increases your metabolism. This means the more muscle, the more fat burning!

Rock Functional Strength

You don’t have to be a bench-pressing beast to benefit from increased strength. Even lifting moderate weights can make you feel stronger and fitter for everyday activities like carrying your kids, pushing the lawnmower, or changing a tire.

Stay Youthful

We can stay strong and active into old age by integrating resistance training into our routine. One study at McMaster University showed that strength training actually reversed the effects of aging by changing tissue at the cellular level in healthy senior citizens [1].

It’s important to understand that unless we counteract it, losing muscle mass is an inevitable part of aging. Feminine fitness weight training helps us stay strong and mobile instead of becoming injured and inactive (which almost always leads to weight gain, too).

Since women are especially susceptible to bone loss, resistance training is also a must for stimulating growth in our bone density as we age.

Look Hot

Of course, when you’ve been strength training awhile, along with eating nutritious foods and managing your caloric intake, you’ll see muscle definition pop on your arms, abs, and legs. Feeling good about your body might be your top motivator, and that’s perfectly fine, too.

I used to have the flattest behind around – affectionately (or not) known as a “mom butt.” But doing heavy squats, lunges, kettle bell swings, and hip thrusts completely transformed my backside into one I am truly proud of (shake it!).

Getting started with strength training is easier than you might think. If you’re a beginner, I recommend checking out the articles here at Health Habits, my beginner’s guide, and “The New Rules of Lifting for Women,” by Lou Schuler.

Simply keep three things in mind and you can’t go wrong:

Your top priority will always be impeccable form.

You will keep progressing as long as you continue to add weight.

Allowing your muscles to recover is just as important as your workouts.

Enjoy the benefits of feminine fitness strength training, and I’ll see you in the weight room.

About the Author

Suzanne Digre is a NASM-certified personal trainer who coaches clients online and in-person. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for strength training and clean eating.

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Every day I go to the gym and I see the same people doing the same workouts.

Runners get on a treadmill and run

Yoginis perform their poses

Bodybuilders squeeze & flex their muscles

Powerlifters lift heavy stuff

Aerobicizers attend their group fitness classes

And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

Less time required per workout – I never, ever perform more than 20 min on a HIIT workout

Reduced chance of overuse injuries – just ask a runner about their aches & pains

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

I love people and I love moving, and it makes me happy when I can combine the two.

What makes it even better is that if you have friends that are active, chances are you’ll be more active, and if you want to get healthy, that’s a beautiful thing.

Being active with friends is a great way to passively maintain your commitment to moving. Any number of friends of mine will call on a Sunday morning and tell me a few people are going out for a game of shinny in an hour. I’m so in. There’s nothing better than a bunch of grown ups skating around getting sweaty.

Two weeks ago my cousin texted me and said she was going cross country skiing and asked if I wanted to join her. It was a last minute impromptu excursion. I quickly packed up my skis and met her at the trail. We laughed as we fell down constantly (it’s early in the season, we’re finding our ski legs!) and we raced against each other on the straight aways. At the end of the trail we both collapsed, laughing, sweating and catching our breath.

This fall, my French Boyfriend built me my own custom mountain bike (swoon!) and we spent a lot of time trail riding around rural Manitoba. Cycling is totally his sport and he’s coaching and motivating me to improve. I was determined to improve my time every week. We’re playfully competitive with each other, it’s fun and a great way for us to connect.

This is how I enjoy spending my leisure time. It’s not an effort to set these activities and routines up, they just happen organically when you surround yourself with the right people.

Start the trend with your own friends and family. Arrange a skate on the river or a tobaggan trip to Assiniboine Park. You might be initially met with some groaning but after the fact, I guarantee that everybody will say, “that was fun, why didn’t we do that sooner?”

And who knows, next Sunday they might call you to go and play some hockey. It has to start somewhere.

So…..who wants to go skating this weekend?

About the Author:

In addition to being a Twitter friend of mine, Lindsay Hamel is a awesome personal trainer from Winnipeg, Canada.

Here’s why…

In a study published in the European Journal of Applied Physiology, researchers examined whether a combination of sprint interval workouts and strength training workouts would result in compromised strength development when compared to strength training alone.

During this study, they also monitored maximal oxygen consumption (VO2max) and time to exhaustion (TTE) to determine if the HIIT workouts would improve aerobic performance.

The Results

After 12 weeks of 4x per week workouts, they researchers found that:

Upper & lower body strength improved in both groups with no difference between the strength training (ST) group and the combination HIIT-ST group.

VO2max improved in the HIIT-ST group but not in the ST group. Previous studies have shown that HIIT is equal or superior to traditional cardio in improving VO2max

Conclusions

Strength training without HIIT will make you stronger

Strength training + HIIT will make you equally as strong

HIIT improves VO2max as well or better than traditional cardio training

When you combine this new data with all of the previous studies + years of real-world experience that has shown that traditional cardio training reduces strength, power & muscle mass in favour of aerobic performance (VO2max et al), it all starts to become very clear.

It means that if…

You want to be healthy

You want to be fit

You want to be strong

You want to be fast

You want to be powerful

You want to look great naked

…you need to just say no to cardio and just start saying yes to HIIT + strength training.

On a person’s journey from fat to fit, there is going to come a time when personal motivation wanes and the possibility of missing workouts and cheating on the healthy-eating plan becomes all too real.

That’s when we all need a little external motivation.

That motivation can come in two very different forms : the carrot & the stick.

An example of “stick” motivation

As a personal trainer, I use a lot of stick motivation with my clients (a little bit of carrot…but mostly stick)

One of the most effective forms of carrot motivation is fitspiration…motivational images designed to light a fire under a temporarily lazy ass…

Pictures of ultra-fit people…

Motivational sayings…

Before : after transformation pics…

…serve to help a lot of people (myself included) stay focused on their goals and give them the external motivation that they need periodically to recharge their own internal motivation.

If that sounds like something that might work for you, check out these fitspiration images that I created and/or “borrowed” from around the internet.

And if you feel that these images present unrealistic expectations and do nothing to motivate you, stop reading this post, find something else that can light a fire under your ass and/or find a personal trainer to do it for you. Or leave a snarky comment…your choice.

Every January, health clubs around the world are swarmed by millions of people who have resolved that this will be the year that they get lean, fit & healthy.

Unfortunately for the vast majority of them, once the initial enthusiasm has worn off and the realization that getting fit is hard work becomes painfully real…they quit…leaving the gym to those of us with the discipline to do what needs to be done…even when we don’t want to.

Exercise Tips

This is a great fat-burning, fitness boosting workout. However, since I can’t watch over you like one of my “real-life” personal training clients, I need to drop a little common sense…

Please note that this video is designed for educational purposes only. Not all exercises and/or training programs are appropriate for everyone. Before starting any new workout routine, please take into account your personal health & fitness condition. Injuries can happen. Please consult your trainer or healthcare professional before jumping into this or any other exercise program.

Now that that’s over, it’s time to get sweaty….

THE WORKOUT

As this is the first workout / exercise video I have put online, I would really appreciate your feedback. Be merciless….I want these exercise videos to be as good as they possibly can…without spending a ton of money of course 🙂

Planned Changes/Upgrades

We are going to change the timer/buzzer. What I want is a 30 second timer for each set & either a 4 minute timer or progress bar so that people know how much time is left in the workout.

Text warning 5 sec before the next exercise starts – “Push Ups are next” – or something like that

A longer chunk of text at the end of the workout with more details about the circuit

Text before the workout starts with some of the info I posted above

About my experience with these first few exercise videos

It has been incredibly cool. I have been lucky enough to find an amazing partner in my videographer Lauren Webb…(her Vimeo page – her Tumblr). She took my rambling descriptions of what I wanted to do with these videos and is making them look even better than I had hoped they could be.

And we are just getting warmed up. Lauren’s background is actual film making…not exercise videos. As such, this first round of videos has involved a LOT of getting to know each other, our goals for the project, our expectations and what can actually be done on a shoestring budget.

Not only will we be faster with the next round of videos, they will look better and will have more features. Stay tuned.

I would also like to thank our fantastic fitness model Nicole for her patience and positive attitude…as well as her ability to bang out push up after push up after push up.

Finally, I would like to thank the Miles Nadal JCC in Toronto for providing the location for the video shoot. With that said, if you’re looking for a new gym in Toronto, I can highly recommend the JCC and suggest that you call and ask for my buddy Manny at the JCC –Call and ask for him at (416) 924-6211 x 500 or shoot him a direct email .

As I promised yesterday, today’s post is the second installment of “how-to” exercise videos. Yesterday’s push-ups and today’s squats are going to be combined with a third “mystery” exercise to create a thoroughly unpleasant (and very, very effective) High Intensity Resistance Training circuit workout video that I will post on Wednesday. And as the exercise video library grows, I will create full-length (20 minute) High Intensity Resistance Training exercise videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs. Alright, enough yakity yak…let’s get to the exercise videos

HealthHabits “How-To” Exercise Videos #2 – Squats

Bodyweight Squats

Goblet Squats

Overhead Squats

Tomorrow, I combine these exercises + one more “mystery” exercise into an awesome High Intensity Resistance Training circuit workout. Get ready to sweat.

NOTE – As this is my first attempt at doing workout – exercise videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet).

a short (4 min) High Intensity Resistance Training circuit workout video on Wednesdays

Wednesday’s 4-min circuit workout video will be made up of the exercises posted on Monday & Tuesday.

As the video library grows, I will create full-length (20 minute) High Intensity Resistance Training workout videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs.

So…here we go….

HealthHabits “How-To” Exercise Videos #1 – Push Ups

Push Ups from your Knees

Push Ups – Standard

Push Ups – Single leg version

Push Ups – Feet on stability ball

NOTE – As this is my first attempt at doing exercise – workout videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet).

And before anyone compliments me on my awesome videographer skills with multiple camera angles and video editing and original music and all the other stuff that makes these videos look waaaaayyyy better than all the other exercise – workout videos on Youtube…..it wasn’t me. I managed to convince an amazing young videographer – Lauren Webb…(her Vimeo page – her Tumblr) – to do all the hard work for me.

I would also like to thank our fantastic fitness model Nicole for her endurance. Even though Nicole is a super-fit personal trainer at the JCC, you wouldn’t believe how many reps she had to perform as we changed angles and played with lighting, etc. Two hours of push-ups, squats and jumping jacks…without getting sweaty and un-model-ly.

Finally, I would like to thank Manny Amaral from the Miles Nadal JCC in Toronto for providing the location for the video shoot. Everyone at the JCC is great and Manny is no exception. With that said, if you’re looking for a new gym in Toronto, I can highly recommend that you ask for my buddy Manny at the JCC – Call and ask for him at (416) 924-6211 x 500 or shoot him a direct email .

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day. Just this past weekend, it was posed to me by Angela.

Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.

Angela is 5’6″ and weighs approximately 170 lbs.

Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Angela’s Story

All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis. In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.

After graduation, she lost most of that weight by exercising at a health club and watching what she ate.

Next came the babies…

After the birth of her two children, Angela found herself reunited with that extra 20 lbs. Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs….And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.

This takes us back to the present day.

Angela has 35 lbs. of excess fat that she wants to be rid of.

And she feels completely lost.

She has read every diet book.

She has exercised like an Olympic athlete.

She has cleansed.

She has popped dietary supplements.

She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.

The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

How many times have we all started a diet or an exercise program, only to call ourselves “lazy” in the end?

When we start an exercise program but feel way too tired to get off the couch and “just do it”, we feel we lack self-discipline. We should try harder.

When we start a diet but accidentally slip…we feel terrible. It was our responsibility to take care of what we eat, and we are now letting ourselves down by not eating the right foods. We have to try more.

But what if I told you, that you could enjoy more success if you tried…less?

What if I told you that you can easily stick to exercise and avoid the “couch temptation” even when you’re tired…without having to use self-control, or self-discipline?

Or, what if you could easily eat the right thing, even when you go to a restaurant and all your friends around you are having a culinary feast?

You see, there are “little things” that have a major impact in what you do or don’t do. However, even though they have a major influence on you, you have no idea you’re under their spell!

Using these “little things” in your favor can you help you get in the best shape of your life by actually trying less, not harder.

Yes, you read that right. LESS.

The “little things” to get in the best shape of your life by actually trying less.

Do you want to know why watching TV instead of exercising, or eating more when you’re out with friends, are both so irresistible?

It’s because our habits take over. And when habits take over, we find ourselves doing things without even realizing them!

You see, our habits are unconscious. They make us do stuff almost automatically without even thinking about them. That’s how fast they can be. Just like when you accidentally ate meat during your “going vegetarian” experiment. Ooops! You realized it only when you had already swallowed.

If you master what habits get activated vs. what habits don’t get activated, then you can easily find yourself doing the right thing…no matter how tired you are and without using any self-discipline.

Habits get initiated by cues in your environment, aka triggers. A trigger can be any kind of sensory cue (something you see, hear, smell, feel, or taste), something you remembered, or even one of your existing routines. They are little things that are all around you, yet powerfully affect what you do.

For instance, when you get in the car, you wear your seatbelt. Wearing a seatbelt is the habit, but your brain gets the message to do it when you first experience the car setting environment: The movement of getting in the car, feeling the seat beneath you, leaving your bag at the back of the car, etc.

Your day is inundated with habits: brushing teeth, having breakfast, even how to put on hot water in your shower is an established habit. Even eating is a habit.

Just like triggers can initiate bad habits – without you being consciously aware of that, they can also initiate good habits. Learning how to identify the right triggers and manipulate them in your favor can make the difference between you EASILY getting in the best shape of your life, or you trying really HARD but still failing.

If you like fitness…and you like gifs…you’ve come to the right place. Today’s post is a collection of fantastic fitness gifs that I whipped together last night when I couldn’t sleep 😦 Enjoy… Kettlebell (or dumbbell) Swings are one of my favorite exercises.

They are a great way to dynamically warm up your entire body prior to your regular resistance training workout

They are a great way to build core strength

They are a great way to strengthen your glutes / booty / butt / rear end / badonkadonk

They are a great way to mobilize your hips and prevent muscle imbalances & their associated aches and pains

In Hollywood, the competition for blockbuster parts is fierce. Sometimes, the difference between landing the leading role and getting a “we’ll be in touch with your agent” brush-off can come down to whether or not…

you have a wicked set of abs and…

a set of pecs that would make Kate Upton jealous.

Seriously, if you’re looking for some motivation to help you hitting the gym and sticking to your diet, check out these amazing Hollywood physique transformations achieved by some of today’s biggest male movie stars…

1. Christian Bale

Christian dropped more than 60 pounds from his normal weight to play the lead role in The Machinist. In the five months between finishing that role and starting shooting for Batman Begins, Christian had to train and eat his way from 120 pounds to 220. Unfortunately, Batman director Christopher Nolan felt Bale had bulked up too much and had him drop 20 of the 100 pounds he had just gained.

As a personal trainer with 25 yrs of experience AND as a certified fitness junkie, I love HIIT because…

it works really, really well to help my clients get fit really, really fast,

it helps my clients drop excess body-fat really, really fast

and because it is really simple to program HIIT workouts and it fits into the busiest of schedules really, really well.

Unfortunately, not everyone sees HIIT like I do.

There is a large group of trainers and fitness “experts” who…

think that low intensity cardio is superior to HIIT for developing aerobic fitness, and

fear that the High Intensity aspect of HIIT is dangerous to the health of their clients.

Their concern is that people with less than perfect cardiac function are at imminent risk of suffering a heart attack if their trainer puts them on a HIIT protocol. Which makes sense….if you haven’t read a medical journal in the past few years and still believe that low intensity cardio is the only safe way to improve cardiac function..

However, if you’re like me and don’t want to wait for our mainstream health & fitness to catch up with modern science, I invite you to…

Note – VO2max/VO2peak is considered to be the gold standard for aerobic ﬁtness, and aerobic fitness is believed to be the best indicator of cardiovascular health and a well-established predictor of total and cardiovascular mortality in subjects with and without coronary heart disease.

This means that exercise protocols which drastically improve VO2max/VO2peak are to be seen as powerful tools to help the medical (and fitness) communities prevent coronary heart disease and extend life.

In this study, the participants were divided into three groups based upon exercise intensity – as determined by percentage of HRmax.

<88%,

88–92%, and

>92% of HRmax

The goal of the study was to determine if higher relative intensity during exercise intervals would elicit a greater
increase in VO2peak…leading to greater & faster improvements in aerobic fitness and in theory improve cardiac related mortality rates.

These findings build upon previous research which shows that the beneﬁcial cardiovascular effects of aerobic exercise are intensity dependent, with higher intensity exercise showing a superior effect…leading the study authors to conclude that “CHD patients who are able to perform high intensity training should aim at increasing exercise intensity above 92% of HRmax and thereby possibly achieve even greater improvements in aerobic capacity”.

What does this mean for you?

If you’re a CHD patient, you need to talk to your cardiologist about HIIT training…keeping in mind of course that CHD patients need to keep a close eye on how everything they do – exercise, nutrition, lifestyle, stress, etc – can impact the function of their CV system.

If you’re not a CHD patient, it means that if you want to improve your aerobic fitness and avoid dropping dead of a heart attack, you NEED to start doing some form of HIIT – High Intensity Interval Training.

And if you’re a doctor or fitness expert who still believes that low intensity cardio is the best way to improve aerobic function, you need to put down your preconceptions and pick up a scientific journal every now and then.

Believe it or not, in just four short months, it will be January 2014…and just like every other January since the beginning of time, millions of people are going to:

Resolve to “get into shape”…

Go shopping for the latest celebrity diet/fitness book

While ignoring all of the amazing non-celebrity fitness bloggers / tweeters / tumblrs / pinners scattered all over the internet.

Missing out on some health & fitness advice that actually works and costs a whole lot less than a delivery from Amazon.

So, as a personal service to everyone involved, I am asking for a little feedback from you – my fitness friends. Tell em about your favorite fitness sources by leaving their name, websites, social media profiles, reviews, testimonials, etc in the comment section below.

[colored_box color=”yellow”]Come late December of this year, I will take all your comments and assemble a “Best Of” article with links to all your hidden gems. [/colored_box]

And with the awesome power of social media, we can spread that list far and wide, helping all those January 1st fitness virgins while simultaneously rewarding your favorite fitness bloggers / tweeters / tumblrs / face bookers / pinners with new readers and followers.

It’s going to be a real win/win/win….unless you don’t leave a comment 😦

No science…no workouts…no cutting edge nutrition research. Just a short story about one of my friends/clients and how the changes she made in her life has made her a better person…her words, not mine.

How to become a better person in 500 words or less

Suzanne (not her real name) was referred to me by one of her friends. When we met, she was forty-something years old, with three growing kids, a good marriage, a good life, with lots of friends and a job that helped pay the bills for a home in a very nice neighbourhood in mid-town Toronto.

Like a lot of forty-somethings, she was essentially healthy but was carrying excess body-fat and just didn’t feel like her old self.

Based on her friend’s recommendation, she came to me with expectations of:

Dropping the weight,

Fitting into her pre-baby clothes and,

Feeling more energetic.

And while all of those goals came true in the 14 months we worked together, they weren’t the reasons why she took the time to write me the most touching letter of thanks this past week.

In her letter, Suzanne talked about how her new health habits have made her a better version of herself…stronger, calmer, happier, more creative, more loving…not to mention looking better than ever in a pair of skinny jeans.

She wrote about how her cravings for cookies and cupcakes have disappeared

She wrote about how she no longer “freaks out” on her kids and husband

She wrote about how her lower back & neck doesn’t ache anymore

She wrote about how she doesn’t feel sad & anxious like she used to

She wrote about how she doesn’t “need” coffee like she used to

She wrote about how her energy levels have gone through the roof

She wrote about how her relationships have grown

She wrote about how her improved work performance has led to a promotion

She wrote about how her kids and husband were positively affected by her changes

She wrote how her husband has been able to cut back on hypertension meds, lose weight and get rid of his sleep apnea machine

She wrote about how one of her kids is no longer on ADHD meds

She wrote about how all of her kids are better behaved and are much more physically fit

She also wrote about how she didn’t have to abandon the good stuff from her “old life” to make all these changes. She just got rid of the “stuff” that was getting in the way of being the best Suzanne that she could be.

She didn’t stop going out for dinner. She just made better choices

She didn’t stop watching tv. She just made better choices

She didn’t stop eating cupcakes. She just made better choices.

And that is how you become a better person. You start making better choices.

Last year, I reviewed the Skora Base running shoe. In that review, I concluded that the Skora Base was an excellent barefoot/minimalist/natural running shoe. Excellent…but not perfect.

The soles were very durable, giving the shoe a very long life

Great ventilation = reduced stinkfoot

I received lots of positive feedback on how the shoes look…not important, but nice

Easy to slip on…way easier than Vibrams

A little on the heavy side for a barefoot shoe

Comfortable as heck

Designed to encourage “natural” walking/running gaits

A toe box roomier than standard running shoes but not as roomy as some uber-barefoots

Zero heel drop

Average sole thinkness – not super thin like Sockwa but way better than a lot of “barefoot” shoes. This give them decent ground feel.

And the unfortunate feature that when my cross-training workouts got a little hot & sweaty, I found that lateral stability became a significant issue. Not a big deal if you’re running around a track, but if you’re bounding through the woods or playing a little tennis, I found that I was almost sliding sideways out of my shoes.

So….when I heard that Skora has two new models for 2013, I was curious to see if Skora had addressed my personal issues with their kicks. And they have.

The new for 2013 leather upper Core is lighter than the previous leather upper Form shoes. 8.1 oz 8.2 oz (not much of a diff here)

Both of the new styles are using a new injection blown rubber outsole giving both the Phase and Core a “grippier” feel and an increased ability to feel the ground beneath your shoes. This new sole reminds me of the sole Leming uses.

And finally, both shoes have much improved lateral stability. This might be due to the new lamination process used to bond the upper materials and overlays without stitching. Skora claims “this results in a stronger, more durable upper with less seams to let in water or rub against the skin”. All I can tell you is that I am not sliding around in this shoe.

So, all in all, both of these new Skoras – the synthetic Phase and the goatskin leather Core get two great big enthusiastic thumbs-up from yours truly.

If you want to learn a little more about the specifics of these shoes, please continue reading…

Review Criteria

Protection – If you’re not going to develop thick natural calluses by actually running barefoot, you need to wear a shoe that will protect you from the occasional sharp stone or chunk of glass.

Where my old Skora Base shoes have a 9mm Forefoot/heel stack height (sole 4mm, midsole 5mm), the new Skora Phases and Skora Cores have both been reduced down to 8mm while changing the sole material from a high abrasion rubber to a grippier injection blown rubber. Defintely an upgrade in my mind.

Proprioception – A bare foot provides immediate feedback to the surface it rests upon. A thick spongy sole…not so much. This can be crucial when it comes to avoiding ankle sprains and wiping out while trail running.

I can’t get over how much this shift to injection blown rubber has made on the proprioception capabilities of these new Skoras. As mentioned above, both the Phase and Base are 1 mm thinner. And unless you are the princess from the Princess and the Pea, I doubt you can tell the difference. But there definitely is a difference in ground feel with these new Skoras. It has to be the new rubber.

Natural Foot Movement – Does the shoe allow or prevent your foot from flexing & spreading in order to distribute the load uniformly over the entire foot. This analysis will address shoe width (especially the toe box), arch support, shock absorption, etc…

Like the older model Skora Base & Form, this is where I believe Skora really separates itself from the rest of the barefoot/minimalist/natural shoe pack.Unlike some minimalist shoes which basically slap some rubber onto the bottom of a polyester sock, the Skora engineers have created an aysmmetric last shape with a curved bottom profile. And it’s that curved outsole which is supposed to mimic the natural foot shape and encourage a natural medial to lateral rolling motion which makes the Skora truly unique.And with the now wider toe box, there is absolutely nothing to complain about.Unlike any other minimalist shoe that I have ever worn, the Skora Base actually makes you run naturally. No more falling back into old patterns of heel striking.

All 4 models of Skora running shoes (Core, Form, Phase and Base) will have you landing midfoot and absorbing impact as your feet were originally designed. And while that may not be a huge deal for someone (me) who has spent years re-training their neuro-muscular system and suffering though freakishly tight calves and the converted their bodies to a minimalist style of running, it is a gigantic deal for someone who wants to start running ala barefoot put has spent years running heel-toe.For this one feature alone, I can’t say enough good things about Skora.

Weight of the Shoe – Who wants a heavy, clunky shoe?

Both of these 2013 models are lighter than their predeccesors – with the Skora Phase weighing 7.2 oz and the Skora Core weighing 8.1 oz. Not the lightest barefoot shoes on the market, but light enough that you probably will never notice the difference.Next page – the review continues…

Anniversaries are a great time to re-evaluate…looking forward to the future while learning from the lessons of the past.

And as today is Canada Day, and all Canadians are celebrating our national birthday, maybe it’s a good time to take a good, hard, long look at ourselves in the mirror and commit to making the coming year a healthier, fitter year for all Canadians.

A. According to Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, “celebrities look the way they do because they’ve followed their intense regimes for a long time. They also can afford ace trainers who make sure they don’t hurt themselves, vary their routines and keep them motivated”.

Another difference: “Most people that I know don’t have that amount of time to work out every day,” Tonino says.

Overexercising can be dangerous, warns the doctor. You might see some short-term benefit, but at the risk of long-term damage.

Among the hazards:

degenerative damage to tendons,

ruptured biceps or pectorals

and muscle strain.

And all it takes is an hour a day…

“Thirty minutes a day to an hour a day would be a good workout,” Tonino says.

Which kinda makes sense.

Americans are told to perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.

I’m too sexy for this shirt…

ooops, that’s only 60 minutes a week. And that only keeps you from dying, it doesn’t give you a six-pack.

In Canada, Big Brother recommends that all good little Canadians accumulate 60 minutes of physical activity every day to stay healthy or improve your health. Time needed depends on effort – as you progress to moderate activities, you can cut down to 30 minutes, 4 days a week.

Alright, 2 hours of moderate activity each week….making us twice as fit as the Yanks?

What about the Brits?

For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week. The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport, or a combination of these.

We have a Winner!!!

150 or more minutes of moderate intensity activity each and every week.

In a new study, published July 28 in the Archives of Internal Medicine, researchers tracked 191 overweight and obese women to determine the exercise prescription required to maintain a weight loss of 10% or more of initial body weight over two years.

The Study

The women were instructed to eat between 1200 and 1500 calories a day.

They were assigned to one of four groups. The groups were based on exercise intensity (moderate v.s. vigorous) as well as the number of calories burned through exercise – 1000 to 2000 kcal per week.

The participants were encouraged to divide their exercise over five days a week and to exercise for at least ten minutes per session.

The Results

However, after 2 years, only 47 (25%) of the overachievers were able to maintain their weight loss.

So how did the Fantastic Forty-Seven do it?

Researchers found that the women were averaging 275 minutes (1835 calories) of exercise per week. That’s 55 minutes a day on a 5 day schedule, or 40 minutes a day if you exercise every day.

As well, the women who exercised the most were also eating the least. On average, they ate 444 less calories than the women who exercised the least. It should also be noted that after crunching the numbers, the super group was eating 3108 less calories per week than the slacker group. And then when you add in the fact that they were also burning 1100 more calories per week, it’s no surprise that they did better than their chubby sisters.

Conclusion

Theirs: The addition of 275 mins/wk of physical activity,in combination with a reduction in energy intake, is importantin allowing overweight women to sustain a weight loss of morethan 10%. Interventions to facilitate this level of physicalactivity are needed.

Mine: Keeping in mind that I am a personal trainer and that I spend a good part of my day screaming for “one more rep”; I think that this research paints a realistic picture of the type and amount of activity needed to keep our society from getting fatter and fatter.

And before you say it, you do have 40-55 minutes of free time each day.

This also happens to be the demographic that carries the least amount of excess fat. Even worse, the fitness participation gap between rich and poor, black and white, old and young appears to be growing wider. So it seems that while more and more lily-white baby boomers are trying to get fit, the rest of the general population is getting fatter and lazier.

And before you say it, the rich actually have less free time than the rest of the great unwashed.

“People who make less than $20,000 a year, for example, told Kahneman and his colleagues that they spend more than a third of their time in passive leisure — watching television, for example. Those making more than $100,000 spent less than one-fifth of their time in this way — putting their legs up and relaxing”.

“Rich people spent much more time commuting and engaging in activities that were required as opposed to optional. The richest people spent nearly twice as much time as the poorest people in leisure activities that were active, structured and often stressful — shopping, child care and exercise”.

So, no more excuses, get your rear in gear.

Here’s your inspiration…

Get off the couch!!!

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Every January, approximately 3 billion people make a resolution to make exercise a daily part of their lives.

Every February, approximately 2.99 billion people abandon their resolution because…they have no time to exercise.

Their lives are just too busy…work, kids, home, groceries, more work, youtube, etc, etc, etc… They just don’t have ANY free time…or at least that’s what they tell themselves.

What if I told you thanks to HIIT, HIRT and my gigantic fitness brain, even the world’s busiest person has more than enough time in their day to get enough exercise to be fit, healthy and outrageously super-sexy.

You would probably say prove it…so prove it I will.

THE PROOF

Last week, I was standing in the driveway speaking to one of my neighbours. After trying to squeeze me for free training advice, “Jim” proceeded to tell me how even though he paid almost $200 per month for a gym membership, he just didn’t have enough time in his day to get to the gym.

After giving “Jim” a serious eye roll, I suggested to him that he had more than enough time in his day to exercise and that he was full of BS. And after an thoroughly uncomfortable silence, I dragged him into my backyard to show him the suspension trainer that I had hanging from a tree branch.

Two minutes later, I had Jim cranking out set after set of push-ups, bodyweight rows, chin-ups and a variety of core-torturing exercises. And in less than 5 minutes, Jim was a sweaty, tired mess…and thoroughly in love with my suspension trainer.

Once Jim caught his breath, I suggested that…

He borrow my Jungle Gym for the week

Hook it up on the fire escape in his backyard/driveway

Agree to do a 5 min mini-workout every time he walked past the Jungle Gym.

Fast forward seven days…

Jim has averaged 3 x 5 minute mini-workouts per day

He feels physically great – lots of energy, stronger, etc

He feels mentally great – less grumpy, less stressed out

He has lost a little body-fat

He has pumped up his flabby little-girl muscles

And he’s buying his own Jungle Gym.

Most importantly, he admitted that I am a fitness genius and the best neighbour on the street 🙂

BUT WHAT IF YOU DON’T HAVE A JUNGLE GYM or SOMETHING TO HANG ONE OFF OF???

Have no fear my friends. You don’t need any fitness equipment to take advantage of these mini-workouts. Here’s the plan.

Select a place or activity that you visit/perform on a regular basis every day – (walk past the tv, walk into the kitchen, go to the bathroom, answer the phone, etc)

Every time you visit that place or perform that activity, commit to doing a mini-workout. This could be as simple as 10 push-ups off of the kitchen counter or 5 body-weight squats or 30 seconds of step-ups or as involved as a 5 minute HIRT workout on your backyard Jungle Gym.

The length/intensity of workout depends on how many mini-workouts you will perform over the course of your day and your personal fitness level. If you choose an activity that you perform 20 times per day, keep the workouts very short. For Jim, he started out with 2 workouts per day – walking to get his car in the morning and again when he returned home from work. As he got to enjoy his mini-workouts, he began to make excuses to head out into the backyard.

If you’re just starting out, make the individual workouts very easy…and perform a lot of them throughout the day. If you’re fitter, make the mini-workouts longer (5 min max), tougher and less frequent.

Most important, this plan needs to work with YOUR schedule if it’s going to work. We’re trying to make these workouts fit seamlessly into the rest of your day so that they become part of your “new normal”. After a few months of this, you can begin to consider a gym membership or extending your “at home” workouts into longer duration (30 min) and/or higher intensity sessions.

Here is a List of Bodyweight Exercises to get you started

2 leg squats

1 leg squats

Assisted 1 leg squats (hold onto something stable)

Bulgarian Split Squat

Lateral squats (side to side)

Jumping Jacks

Shuffle Lunges (like JJs, but moving front to back instead of side to side)

Burpees

Single Leg Bodyweight Deadlifts

Step Ups – use the stairs in your house or a chair

Hip Thrusts – 2 leg or 1 leg

Standing Leg Kickbacks – for glutes

Standing Leg Side Kicks

Standing Straight Leg Front Kicks

Bridge / Plank – Face down, face up or sideways

Toes to the Ceiling ab exercise

Windshield Wipers – lying on back

Push Ups

Back Rows – use kitchen table to hold on to

Shoulder Press

I have included a lot of exercises for variety, but if you are just starting out, I would suggest you stick to a rotation of…

Back in the olden days, human beings performed manual labor every day. They walked, ran, lifted, carried, dragged, pulled and pushed. Today, most of us spend our days sitting, typing, reading, talking and googling.

As a result, modern humans are fatter, weaker and sicklier than our ancestors. And while some of us are okay with this side-effect of our modern society, a growing percentage of the population isn’t. After leaving their physically inactive jobs for the day, they head over to the gym and spend a big chunk of their free time trying to get stronger, leaner and healthier.

Unfortunately, most of those people start their fitness journey with no idea how they should go about getting stronger, leaner and healthier…and thus fall prey to the marketing promises of the fitness / weight loss industry….a multi-billion dollar business sector that relies on hype and promises…pumping hundreds of new books, dvds, pills, potions and pieces of fitness gear onto the market every year…promising amazing physical transformations…

…and unfortunately, most of this fitness gear is crap.

Luckily for us, amongst all that health & fitness detrius, there are always a few products that…

The baseball shape of the Globe Gripz allows my clients to use a neutral grip (see middle image) which reduces the strain, impingement and chance of injury on their elbow and shoulder joints.

It’s a really simple piece of fitness equipment and for less than the price of a single physical therapy session, I have seen my single pair of Globe Gripz help a whole bunch of clients get rid of sore shoulders while make significant gains in grip and overall upper-body strength. They’re a must-buy.

For the past 27 years, I have lifted heavy things, sprinted up hills, jumped over obstacles and bashed into trees, fences and other human beings. And as a result of my somewhat insane behaviour, I have developed more than a few aches and pains. And up until about two years ago, I spent a fair amount of cash on physical therapists, osteopaths, chiropractors, massage therapists, etc, to help minimize those aches and pains.

But since I discovered Kelly Starrett and his MobilityWOD videos, I spend a lot more time fixing my own aches and pains and a lot less money having someone else to do it for me.

Imagine my surprise when I heard rumours that Kelly was working on a book that would take all that video goodness and re-assemble it into book form…complete with an index chapters dedicated to specific injuries/treatments along with step-by-step pictures showing how to perform all of his painful yet awesome rehabilitation exercises.

I was totally geeked. Unfortunately, those rumours started about a year ago and the book was only released on April 23.

Since April 23, I have read the book at least 10 times. Seriously.

If you have aches and pains..or if you exercise on a regular basis..or if you are aging like the rest of us..or you want to be fitter/healthier..or you know someone who fits this description…

BUY THIS BOOK and save a TON of money on physio, chiropractic, acupuncture, etc….

Jill Miller and her Yoga Tune Up program was introduced to me when Kelly Starrett featured her in a few of his MobilityWOD videos. In particular, it was this video on diaphragm mechanics that really captured my attention.

Such a simple movement…with a truly powerful impact on the type of aches and pains that sitting in a chair inflicts upon all of us.

After seeing this video, I contacted Jill via Twitter and asked if she would be willing to send me a bunch of Yoga Tune Up stuff with the promise that if I loved it, I would write up a review article. She said yes…and sent me a bunch of videos and therapy balls. And for the past month or so, I have been beta-testing the videos.

The verdict?

Everyone who has tried these videos more than three times has raved about them…me included. And this is coming from a guy who hates, hates, hates yoga classes.

And while I can’t comment on the immune system boosting, I sure as heck can confirm that doing Jill’s dvds 3 x per week will loosen up your knots, reduce that pain in your neck/back and have you moving, standing and sitting in weirdly graceful manner. I will continue to use her dvds and therapy balls and have recommended them to all of my clients.

Like Kelly Starrett and the folks at Globe Gripz, Jill has put together a unique program that produces massive results with a minimal time and financial commitment…..unlike all of those D-Bags who sell crappy fitness gear on late-night infomercials.

Last week it was Push-Ups…this week, we are focusing on developing leg strength with the bodywight squat. More specifically, today’s video showcases a progression of bodyweight squat variations..from the ultra-beginner high-chair two-leg bodyweight squat..all the way to single-leg pistol squats…ouch.

Note – readers of Health Habits come in all different shapes, sizes and experience levels. Some of you will need to start with the most easiest squat variations performed in the video. Others will be ready to tackle the pistol squats. Most will be somewhere in the middle. Either way, I hope this video helps encourage you to push yourself toward greater levels of fitness.

Teaching my clients how to properly/safely squat is very, very important. Squatting is a very natural movement – babies squat before they walk. However, over time, most adults develop muscle imbalances and bad habits which made proper squatting technique next to impossible.

So…in addition to today’s video, I am going to give you two VERY important squatting tips.

1. Squatting is not about bending your knees and hips…it’s about dropping the weight of your torso straight down toward the ground. Focus on dropping your belly down between your legs.

2. Squatting involves movement in your hips, knees and ankles. Unfortunately, due to those bad habits and muscle imbalances mentioned above, most people put too much stain on their knees during the movement.

To fix that, I make sure that they shift their center of gravity backwards towards their hips…saving their knees undue load/stress. I do this by employing two “tricks”

The first is to have them squat facing a wall with their toes no more than 6 inches from the wall…forcing them to stick their butts backward.

The second trick involves some quasi-gross visualization….Imagine you got up in the middle of the night and needed to go to the bathroom…unfortunately the power was out and it was pitch black. You stagger into the bathroom, lift the seat, turn around and reach with your derrière…aiming in the dark to sit down safely without ending up on the floor.

The point of this exercise is to make them really stick their butt backwards when they squat..once again saving the knees.[/box]

Today’s article is a guest post from one of my favorite fitness gurus – Adam Ali.

The reason I asked Adam to write an article for Health Habits is that unlike most fitness ‘experts’, Adam not only cares passionately about bringing fitness to “normal” people, he actually does something about it. Working in one of Toronto’s at-risk neighborhoods, Adam has recently created the Goodfit Battles as a way to get Toronto’s urban youth to participate in active living through fitness training. While politicians and health experts talk about reversing childhood obesity and eliminating the chronic lifestyle diseases bankrupting our healthcare system, Adam actually does something about it.

Alright, that’s enough of pumping Adam’s tires, on with the article….

Being known as the motivational-athlete-guy, I receive tons of e-mails from people asking me how do I get and stay motivated. My answer is always the same…I tell them that it’s a simple as just get STARTED and be on the look-out for any & all positive indicators. Seeing small wins lets me know that I am going towards the right direction and that’s what usually motivates me. However, to get those small wins, you got to START. There is no secret to that. Chase things you are passionate about and you are likely to stay on course. Besides finding small wins to motivate me here are some other approaches I use to get MOTIVATED.

Find someone to keep you accountable
Now not only am I responsible for achieving my goal I have someone also breathing down my neck when I am going off course. A mentor or a friend who genuinely keeps you accountable can dramatically support you to get motivated.

Think about what will happen if you DON’T do it
It scares me when I think about the consequence of not doing one my goals. I do not want to be regretful and spend any time later in life wondering what if. Out weight the loss of not taking action and that should be enough to motivate you.

Set up anchors
Display a collage on your wall, set alarms, emails alerts to yourself, to do list, etc to continuously remind you of your goals. This can support fuelling you on your way to your goal.

Find motivation
Seek motivation. Go online and search for a video and article. Pick up the phone and call someone and start a conversation – I’m sure you will get encouraged. There are thousands of books on self-development and motivation. If you seek you will find it and remember that the best motivation comes within.

Greatest Invention.
The greatest invention in my humble opinion has to be the paper and pen. There is something magical when you put your goals on paper. Utilize the magic of paper and pen and get writing everyday. Write a to do list that supports your goals. If you have a worthy thought about your goals or an idea – write it down.

Every day, I speak with people who want to transform their body from fat to fit. And for the most part, I tell them that the human body is an amazingly adaptable machine that WILL respond to exercise, nutrition, etc.

Unfortunately, sometimes I have to splash a little cold water on their hopes & dreams. Just like Mssrs Ecto, Meso & Endo, we all face unique limitations and restrictions.

Mr. Meso’s waist is great for bodybuiding…but not so good for becoming the World’s Strongest Man

And while Mr. Endo is built for pulling transport trucks out of ditches, he is never, ever going to be as lean as Mr. Ecto without a boatload of illegal and life-threatening drugs.

I have no idea who holds the title right now, but they had better watch their extremely fit backs…because Ontario is about to take the world by storm and become the world’s healthiest people.

Ontario’s public health community recently released Make No Little Plans, the first-ever comprehensive strategic plan for the public health sector. The plan outlines the sector’s five shared strategic goals and eight collective areas of focus for the next three to five years.

Make No Little Plans is a roadmap that will help Ontarians become the healthiest people in the world, calling for strong partnerships across all sectors to work towards:

Giving children the best start in life

Improving the prevention and control of infectious diseases through immunization

Getting more Ontarians to exercise more, eat better, not smoke and drink less alcohol

Influencing municipal planning and policy to reinforce the strong link between community planning and health outcomes

Strengthening the public health sector’s capacity, infrastructure and emergency preparedness

Sounds great…doesn’t it?

Especially when we consider that 60 % of all Ontario deaths in 2007 were attributable to five factors…

smoking,

unhealthy alcohol consumption,

poor diet,

physical inactivity

and high stress

…and that Ontarians with all five of these risk factors are losing on average…almost 20 years of life.

And if that wasn’t bad enough, all of this unhealthiness has created an economic problem – 25% of all publicly funded health care costs are due to preventable illnesses – diabetes, heart disease, cancer, etc) – with that that number growing year after year after year.

And since no one wants to keep paying higher and higher taxes, the government is getting serious with their No Little Plan plan.

Fingers crossed that the plan works…because I am sick and tired of seeing my countrymen looking more like the uber-pudgy BEFORE picture than the super-studly AFTER picture.

I am also sick of seeing my taxes go up and up and up…but that shouldn’t come as a surprise.

So…what happens now?

To be honest, I have no idea. The No Little Plan calls for all sorts of sectors to be involved:

and a whole bunch of other groups outlined in this snazzy venn diagram.

Does anyone see a potential problem?

I do….Nowhere amongst all these very smart and dedicated people do I see any mention of the PUBLIC.

I see no mention of parents groups or community associations or social activists or any other the other grassroots organizations that can turn a bunch of strangers into a tight-knit and vibrant community.

For example, I know a LOT of fitness professionals in Toronto who would be willing to donate their time & expertise to help make their city a fitter, healthier place. I also know members of my neighborhood residents’ association who would gladly donate their time and expertise to help create healthier, fitter neighborhoods across the city.

But no one is speaking to them. And that’s a shame.

Because in a world where social media gives power to the individual, governments really need to start moving away from their top-down approach to policy and start incorporating input from (and ceding power to) the grassroots.

– End of rant –

Seriously, I am excited that my provincial government is taking steps to help improve the health of it’s citizenry. It’s a truly noble and truly big plan. Something we could all be proud of.

“Make no little plans. They have no magic to stir men’s blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will never die, but long after we are gone will be a living thing, asserting itself with ever-growing insistency. Remember that our sons and grandsons are going to do things that would stagger us. Let your watchword be order and your beacon beauty. Think big.”